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06/10/2026

Signs your child may be growing well 👇

👍Those clothes you bought 6 months ago are suddenly getting tight.
Sleeves are shorter, trousers are ankle-length, shoes feel smaller—these everyday changes can be a lovely reminder that your child is growing.

👍You can see a gradual increase in height.
Don't compare your child with classmates. What matters is whether your child is continuing along their own growth pattern.

👍Weight is increasing appropriately—not simply increasing rapidly.
A healthy child doesn't need to be “chubby.” Weight should be appropriate for height and age. IAP recommends monitoring BMI in children 5–18 years.

👍Your child has good energy for everyday activities.
Playing, running, cycling, studying and participating in normal activities without unusual tiredness are reassuring signs.

👍They have a reasonably good appetite and accept a variety of foods.
Children don't need to eat perfectly every day. Look at the overall pattern—different food groups appearing regularly matters more than one difficult meal.

👍They recover normally from common illnesses.
Children will get colds, fever and infections. “Never falling ill” is not a requirement for healthy growth. What matters is that illnesses aren't unusually frequent, prolonged or affecting their growth and activity.

👍They are physically active and developing age-appropriate skills.
Running, jumping, climbing, playing, handling school activities and becoming more coordinated are all part of healthy physical development.

👍Their sleep, mood and day-to-day functioning are generally good.
A child who is growing well should generally have enough energy to learn, play and interact—not constantly appear exhausted or unwell.
👍Their growth measurements continue to follow a pattern.
This is the most important marker. IAP describes growth monitoring as taking measurements regularly and looking at how they change over time. One weight or height reading tells you much less than the trend.

appetite
[Holistic growth, kids nutrition, kids health, weight for age, weight for height]

Bhuvana B
Consultant Dietitian
Healt

05/10/2026

As a dietitian, I wouldn’t blindly buy these 5

1. Flavoured breakfast cereals
“Multigrain” or “high fibre” doesn’t automatically mean low in sugar or highly nutritious.

2. Packaged granola / muesli
Often marketed with oats, nuts and seeds — but some varieties can be quite high in added sugar.

3. Flavoured yoghurt / Greek-style yoghurt
“Probiotic” or “high protein” on the front doesn’t tell you the whole story. Check added sugar and actual protein per serving.

4. Packaged fruit juice — even ‘100% juice’
It may have no added sugar, but you’re still getting much less fibre than from eating the whole fruit.

5. “Healthy” biscuits / digestive biscuits
Multigrain, digestive, sugar-free or fibre claims don't automatically make a biscuit a good everyday choice.

“The problem isn’t the packet.
The problem is trusting the front of the packet without reading the back.”

Read the label. Not just the health claim.

choices


Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

23/09/2026

Healthy eating doesn’t start on Monday. It continues mid-week. 🛒🥕🌽

Mid-week grocery shopping = another chance to fill your kitchen with better choices.

You don’t need a perfect diet.
You need healthy choices consistently.

Choose more vegetables, fibre-rich foods, wholesome staples and nourishing options—and make healthy eating your normal routine, not a temporary challenge.

Your grocery basket shapes your plate.
Your plate shapes your health. ❤️



[mid-week grocery shopping, healthy food choices, healthy eating habits, consistent healthy eating, weight loss nutrition, PCOS diet, fibre-rich foods, healthy grocery shopping, sustainable weight loss, dietitian tips]

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

23/09/2026

Underestimate Dal?????

23/09/2026

Don’t underestimate your thick sambar! 🥣❤️

When you make sambar thicker with a generous portion of dal + vegetables, you’re not just adding flavour to your idli, dosa or rice—you’re adding protein, fibre and micronutrients to the meal.

✨ 50 g cooked tur dal ≈ 3.5 g protein
✨ 100 g cooked tur dal ≈ 7 g protein
✨ Vegetables add fibre, vitamins, minerals and volume

The simple South Indian sambar can be a nutritious part of your everyday meal—the key is what goes into it and the portion you serve.

Make your sambar thicker, add more vegetables, and let your traditional food work for you! 🌿



[thick sambar, sambar nutrition, tur dal protein, cooked tur dal, South Indian food, healthy South Indian meals, protein rich sambar, fibre rich foods, Indian diet, balanced meal, healthy traditional food, dietitian Chennai]

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

20/08/2026

If you mean a fruit shake made with fruit + nuts + milk, the calories can be surprisingly high compared with coffee.

Approximate comparison:

☕ 100 ml coffee with milk + 1 tsp sugar: ~45–60 kcal

🥤 100 ml fruit shake with milk + fruit: ~70–100 kcal

🥤 100 ml fruit shake + nuts: ~100–140 kcal

For example, banana + milk + 5 almonds + 2 walnuts can easily reach 250–300 kcal for a 250–300 ml glass, depending on the quantities.

So a good reel line would be:

“You think fruit shake is healthier than coffee? Wait… your ‘healthy’ shake may contain 2–3× the calories of your coffee.”



Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

20/08/2026

Easy Protein for just 50grams...

20/08/2026

🟢 Major PROS

1. Excellent protein density

This is the biggest advantage.

25 g protein/100 g is exceptionally high for paneer.

Even 50 g gives 12.5 g protein.

For a vegetarian South Indian diet, this can be a very convenient way of increasing protein without having to eat a large quantity of dal.

And the protein is milk protein, so it is a high-quality animal-derived protein with a good essential amino-acid profile.

2. Very good protein-to-calorie ratio

Approximately:

100 g → 25 g protein + ~190 kcal

That's quite useful for weight-loss diets where you want protein without excessive calories.

3. Fat is considerably lower than ordinary paneer

Your pack says 7 g fat/100 g.

That's much better than many conventional full-fat paneers.

Paneer → but control total calories and fat

4. No added sugar

The label shows:

Added sugar = 0 g

The carbohydrate/sugar is largely naturally occurring milk sugar (lactose), rather than added sugar.

5. No trans fat

The label shows 0 g trans fat.

That's a positive.

6. Very good calcium

The label indicates approximately 529 mg calcium/100 g.

That's a significant amount.

So you're getting protein + calcium together, which is particularly useful in vegetarian diets.

7. Convenient for vegetarian protein

For someone who says:

"I am vegetarian and I don't know how to increase protein."

This is a practical food—not a supplement.

You can simply use 50–100 g in a meal.

Cons👎
👎Still has saturated fat– ~4.8 g/100 g
👎Not technically low-fat – 7 g fat/100 g
👎50 g protein = entire 200 g pack
👎190 kcal/100 g– portions matter
👎Almost no fibre
👎May be hard/rubbery when cooked
👎Contains lactose

High-protein paneer with considerably less fat than traditional paneer—but it is not technically a low-fat food by FSSAI's ≤3 g/100 g criterion."

[high protein paneer, low fat paneer, Milky Mist paneer, paneer protein, 50g protein paneer, vegetarian protein, high protein vegetarian foods, Indian vegetarian protein, South Indian protein foods, protein]

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

19/08/2026

Hack Revealed

Address

NSR Complex, 1st Floor, 21/24, Mudichur Main Road, Lakshmi Nagar (Opp. To Bank Of Baroda)
Chennai
600048

Opening Hours

Monday 9am - 9pm
Tuesday 9am - 9pm
Wednesday 9am - 9pm
Thursday 9am - 9pm
Friday 9am - 9pm
Saturday 9am - 9pm
Sunday 9am - 9pm

Telephone

+919150550354

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